11.5 Tuesday | Home

 

Mixing things up a bit with a total upper body session. Have fun with the variety, we are not fully exhausting any muscle group in this workout but rather priming them to allow for a second progressive upper body session this week

Warm Up

BODYWEIGHT WARM UP

3 Minutes

Break a little sweat. Perform bodyweight cardio movements of your choosing

ARM SWINGS

30 seconds

INCHWORM

30 seconds

SCAPULAR PUSH UP

30 seconds

Think about doing a push up without bending your elbows

 

Superset 1 — 3X

Note- Perform exercises back to back. Working at light to moderate load. Warming up the shoulders, activating the rhomboids and the lats.

EQUIPMENT
DUMBBELLS

EXERCISES
10 reps BENT OVER ROW + HIGH PULL
12-16 reps ALT. BICEP CURL
30 seconds Rest

BENT OVER ROW + HIGH PULL

10 reps Light to Moderate
I’ll use a pair of 17.5-22.5lb DBs

Both pulls = 1 rep

ALT. BICEP CURL

12-16 reps Moderate

Avoid rocking and swinging the load

 

Set 2 — 4X

Note- Perform one exercises, rest 30 seconds between rounds..

EQUIPMENT
DUMBBELLS

EXERCISES
8-12 reps SEATED ARNOLD PRESS
30 seconds between rounds

SEATED ARNOLD PRESS

8-12 reps

Elbows come down just below the nipples before rotating and pressing up.

Superset 3 — 3X

Note- Perform exercises back to back. Repeat movements back to back. Rest 30 seconds between rounds..

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
12-15 reps BENCH PRESS DUMBBELLS
8-12 reps SINGLE ARM HANG SNATCH each arm
30 seconds Rest

BENCH PRESS DUMBBELLS

12-15 reps Moderate

Hands come down to the nipple line before returning straight up. Can be done lying on the floor

sINGLE ARM HANG SNATCH

8-12 reps Moderate - Heavy

Increase weight if able. Keep this explosive.

 

Finisher Circuit 4 — 3X

Note- Work at a light to moderate load. Performing as many reps as able in the 40 seconds of work with 20 seconds of rest. Repeat 3 rounds.

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
40 seconds BICEP STATIC HOLD & CURL Right arm
20 seconds Rest
40 seconds BICEP STATIC HOLD & CURL Left arm
20 seconds Rest
40 seconds MANMAKERS
20 seconds Rest
40 seconds COMMANDO + 2 PLANK JACKS
20 seconds Rest. Repeat.

bicep static hold & curl

40 seconds Light load
I’ll work with 10-12.5lb DBs

40 seconds each arm

MAN MAKERS

40 seconds Light-Moderate
I’ll use a pair of 20-25lb DBs

COMMANDO + 2 PLANK JACKS

40 seconds

Modify by holding plank on your forearms

 

Cooldown

SHOULDER STRETCH WITH FORWARD FOLD

30 seconds

SHOULDER STRETCH + HIGH ELBOW

30 seconds

CAT COW

30 seconds

CHILDS POSE

30 seconds

 
Total Upper BodyAngela Fales